Bikini Booty – My 11 Favorite Exercises

4:36PM: I’m sitting in the airport at SFO right now en route to sunny San Diego. As I’m snacking on a hard boiled egg and almonds right now, all I can think about is unpacking my Mikoh bikini and soaking up some Vitamin D on the beach!

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Naturally (and as a blogger), the thought of spending all weekend in a bikini inspired me to share my staple moves for a tight and toned tushy ready for those cheeky bikini bottoms!

Here are the 11 moves I swear by to lift and tone my booty! Of course I threw in a couple leg exercises in here too.

1. BARBELL SQUATS

1 warm-up set of 15-20 with the bar, 4 sets of 10

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2. LEG EXTENSIONS

3 sets of 10

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3. LEG PRESS

3 sets of 10, feet high on platform to hit glutes

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4. CABLE GLUTE KICK BACKS

3 sets of 15 each

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5. BARBELL HIP THRUSTS

4 sets of 10-12

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6. CURTSY LUNGE

3 sets of 12-15 ea (can use dumbbells or barbell for an extra burn)

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7. BANDED SIDE STEPS

3 sets of 12-15 (if you don’t have band, can hold dumbbell in front)

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8. BULGARIAN SPLIT SQUATS

3 sets of 12-15 ea

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9. DONKEY KICKS

3 sets of 15 ea

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10. TRX PISTOL SQUATS

3 sets of 10-12 ea

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11. SINGLE LEG BOSU BALL GLUTE PUSH-UPS

3 sets of 15 ea

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13 Moves for a Serious Sculpted Bikini Bod

Grab a pair of dumbbells, a friend, and get ready to flaunt those abs at the beach.

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1. jump squats

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Start in a standing position, feet hip-width apart with toes pointed slightly out. Keep back straight as you squat down (don’t let knees go over toes and keep chest up). Jump up, launching from balls of feet. Land gently and repeat 20 times for 3 sets.

2. BURPEES

Start in plank position with arms directly beneath shoulders. Jump feet forward in between hands and jump up, launching from balls of feet. Come back down to second position, jump out to plank and repeat. Do these for 1 minute. 3 sets.

For an added burn, hold dumbbells in hands, do push up at plank position then continue with burpee movement.

3. WINDMILLS

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Tones your shoulders, abs, obliques, back and hips. Stand with your feet slightly wider than hip-width apart holding dumbbell in your left hand. Raise it next to your left shoulder and press overhead. Rotate chest to left, look up at weight while reaching right hand to right foot. Do 10-12 reps before lowering weight then repeat on other side. 3 sets.

4. PLIE SQUAT WITH UPRIGHT ROW

Targets legs, glutes, and shoulders. Stand with feet wider than hip-width apart, toes pointed slightly out. Sink into a squat, holding dumbbells between legs, palms facing in. As you come up, bring arms up into an upright row. 3 sets of 20.

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5. SINGLE LEG DEADLIFT

Targets glutes and hamstrings. Hold weight in right hand and as you lower toward ground, lift left leg from ground slowly. Keep back straight, core engaged, and return to upright position. Try to keep left leg slightly off ground in return position and complete 12-15 reps. Then repeat on other side. 3 sets.

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6. LAteral lunge to curtsy squat

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Stand with feet wider than hip-width apart. Sit into lateral lunge on right glute (left leg straight). Come halfway up and with left leg, cross behind right leg and sink into curtsy squat. Do 15 reps, 3 sets.

For an added burn, hold dumbbells.

7. ALTERNATING BICEP CURLS

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Stand with feet shoulder-width apart with arms at side holding dumbbells. Bring right dumbbell up (palm facing in) and squeeze bicep. Make sure elbow is glued to side! Repeat with left arm. Do 15-20 reps, 3 sets.

8. TRICEP DIPS

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Sit on edge of bench or chair (make sure it’s stable!). Lift glutes forward slightly away from bench. Arms should be directly beneath shoulders. Lower body and get elbows to 90 degree angle. Squeeze triceps to lift up. Do as many as you can until failure. 3 sets.

9. BENT OVER REAR DELT raise

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Stand with feet shoulder-width apart with slight bend at knees. Back should be in neutral position. Bend over slightly and hold weights directly beneath chest, palms facing in. Squeeze shoulder blades and lift arms out to shoulder-level (palms should be facing down now). Bring back to starting position and repeat for 15 reps, 3 sets.

10. GLUTE BRIDGE WITH CHEST PRESS

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Tones glutes, arms, chest. Lie flat on back with knees bent and feet planted on ground (shoulder-width apart). Squeeze glutes and lift up, back should be straight. Perform chest press as pictured. 15 reps, 3 sets.

 

11. RUSSIAN TWISTS

Targets abs and obliques. Start by sitting with knees bent and feet together on ground. Engage core and lift feet up slightly. Holding dumbbell at chest level, twist to right side bringing weight down towards floor and look over right shoulder. Return to center and turn to left, looking over left shoulder. 15 reps on each side, 3 sets.

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12. FLUTTER KICKS
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Lie on back, hands at sides or beneath glutes. Lift legs straight up about 3-4 inches from ground. Lower right leg then bring back up as you lower left leg but do not touch floor. 30 reps, 3 sets.

13. MOUNTAIN CLIMBERS

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Targets abs and burns fat. In a plank position, bring right knee to chest and quickly return to starting position. Immediately bring left knee to chest. Repeat all this as quickly as you can. Do for 45 seconds, 3 sets.

 

Greek Omelette with Tzatziki Sauce

I’ve been daydreaming of lying by the coast of Santorini lately.

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Photo from http://www.dealguide.gr/

Seriously, how gorgeous is this?!

Anyway, my latest fantasy vacay has inspired me to whip up some Greek-inspired brekkie.

I bring you… a super easy Egg White Greek Omelette topped with Tzatziki Sauce

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omelette Ingredients

100 g egg whites

2-3 baby heirloom tomatoes

Pinch of Himalayan pink salt and ground black pepper

1/2 cup spinach

1 tablespoon chopped Kalamata olives

Directions

Heat non-stick pan on medium heat. I sprayed mine with Trader Joe’s coconut oil spray. Pour egg whites into pan. Let cook for ~1-2 minutes and add rest of ingredients. Let cook until the omelette isn’t too runny at the top (but make sure it’s not fully cooked!) then fold over in half. Let cook for a bit and then flip over

Ingredients for tzatziki sauce

1 cup non-fat Greek yogurt

2 tablespoons chopped fresh dill

1/2 teaspoon minced garlic

Splash of lemon juice

Pinch of Himalayan pink salt

Chopped cucumber optional

Directions

Mix ingredients together and refrigerate. It’s that simple!

 

6 Minute Beach Bod Workout

Ever wonder what the heck you’re supposed to do with those stackable steps you see at the gym?

Here are some of my favorite workouts I like to do on them! Only 6 minutes but enough to get your heart racing and dripping sweat!

I’m apologizing in advance…the quality on this video is pretty bad :( Long story short, I lost my camera charger for a while and just found it after this so my nice camera is charging for an even better video for you guys :)

I just wanted to share this with you all!

This workout is designed to torch calories, burn fat and targets your glutes, legs, arms, back and abs!

Tag me on Instagram and Twitter (@noelleacostafit) and use the hashtags #HelloSweat #noellesarmy or post it on my Facebook page!

Ready. Set. SWEAT!

Protein Cheesecake – Low Fat, Low Carb & Hella Delicious

Insert heart-eye emoji here. Or maybe three.

I won’t ramble too much because I know you’re drooling as much as I am. Only 180 calories per serving. Low fat, low carb, high protein and hella delicious (can you tell I’m from the Bay Area? :) )

This is SO easy to make. This is for all my sweet-toothed dessert aficionados and cheesecake lovaaas (insert raising-both-hands-in-celebration emoji)

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INGREDIENTS
Prep Time 10 min                        Bake time 1 hour

8 oz Fat Free Greek yogurt

8 oz Fat Free cream cheese

2 brown eggs

1/4 cup egg whites

2 scoops protein (any flavor! vanilla, chocolate, strawberry, whatever you want! I used vanilla here. You can also add chocolate protein+PB2 for a chocolate peanut butter cheesecake)

A little stevia (depending on preference. I used less than 1/4 cup)

Directions

Pre-heat oven to 300 degrees. Grease a baking pan (round for cheesecake or square 9×9) with Coconut Oil spray. Mix all ingredients in a bowl–make sure there are no clumps! Bake for an hour. Let cool and then refrigerate overnight.

See, told ya. Easy peasy.

Bon Appétit :)

 

Nutrition info
Serving size: 1 slice                            Serves: 4
Calories 180
Protein 29.2g
Fat 2.4g
Carbs 7.3g

Office Plank Challenge!

If you haven’t noticed already, I love a good challenge. :)

So, I’m throwing another one at you guys. I can’t take full credit for this idea, but around 3PM, one of my co-workers shouted “Let’s all plank you guys!” (I know, it’s awesome that my office is all about that #fitlife too)

And we planked.

For a minute.

For the amount of time I spend training, planks still make me shake, sweat and yelp “ouch, ouch, ouch” quietly inside.

And because I’m having so much fun doing my #30DaysofSweat challenge with you guys, I wanted to do another one!

Tomorrow (Wed) through next Wednesday during the hours I’m at work (and my co-workers are doing it with me! Yay for supportive, fun co-workers!), we’ll do a FULL MINUTE plank every hour on the dot. 8AM, 9AM, 10AM, 11AM, 12PM, 1PM, 2PM and 3PM. Ouch.

Some of us are alternating between planks and wall-sits.

The whole goal here is to get out of our office chairs (we spend way too much time sitting at our desks staring at screens!) and engage in a nice little break to get the blood flowing and release endorphins!

Who’s with me?!

I’m also curious as to see what my abs look like after a week of this so I’ll update this post next Thursday with a photo!

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Also, if you haven’t checked out Detour Bar yet, make sure you do! I love their SMART bars since they’re made with organic whole wheats (and gluten-free if that’s something you look for in foods!) and packed with wholesome whey. High protein and low sugar? YES PLEASE.

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If you haven’t joined my 30 Days of Sweat Challenge, do it!! Sweat through the end of July with me and fellow Hello Sweat girls. You can be hiking, at the gym, at yoga, or running with a girl pal), etc. Just get out there and SWEAT!

Share your photos by tagging your photos with #HelloSweat and #noellesarmy on IG and Twitter (@noelleacostafit) or post them to my Facebook page!

I will announce TWO winners who will be gifted:

  • A Hello Sweat tote
  • A Hello Sweat tank top
  • A Hello Sweat water bottle
  • Coola Suncare sunscreen for that beautiful bod!
  • A box of Detour Bars
  • $20 gift card to Victoria’s Secret
  • Hint flavored water to hydrate your fit bod!
  • A free month of online personal training (workouts and meal plan included!)

Noelle Acosta Fit’s Back and Arm Workout

Hey guys! Hope you all had a fabulous weekend. The weather was so amazing this weekend in San Francisco so I spent most of my time outside! (Pictured below are my photos for Day 11 and Day 12 of my #30DaysofSweat challenge!)

Usually it’s actually freezing in July! Don’t believe me? Even Mark Twain himself said his “coldest winter was a summer spent in San Francisco” :)

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Saturday I went to my fellow fitness-fanatic friend’s 3 year anniversary  bootcamp. She’s an awesome personal trainer in the Bay Area. We collaborate on workouts together sometimes and teach each other new stuff every time!

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Today I woke up with protein pancakes (if you want recipes on YouTube, comment below!), a Barry’s Bootcamp class (I don’t think I’ve ever sweat so much in my life), and a walk on the beach with the dogs (Rigley not pictured bc he was sniffing dog butts) and Berty!

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So I’m going to apologize in advance. I began working on a video for you guys but was selfish and spent all day Sat and Sun soaking up some Vitamin D :) Anyway, I’ll be uploading a bootcamp style video soon so make sure you’re subscribed to my YouTube channel here.

While I’m rambling, I’ve gotten a few emails about how to stay consistent with diet. I often hear that “chicken and broccoli is so boring”.

Girl, I couldn’t agree more.

Here’s a couple snapshots of how I enjoy a social life (which typically involves food because I have awesome friends who like to eat awesome food).

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Last weekend, I spent Fourth of July at a good friend’s house in Anaheim Hills. We went to the Anaheim Packing House where I found this bad boy from Popbar. A green tea gelato popsicle half-dipped in dark chocolate and coconut. YUM!

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Now this past Friday, I went to happy hour at Mission Rock Resort in San Francisco. Dolla, dolla oysters y’all. And yes, I treated myself to a glass of Pinot Grigio too.

And in case you are wondering, yes. You CAN still achieve your goals and STILL enjoy food and your social life! As my man Drake says, “YOLO”.

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No, I don’t eat like this all day every day. For the most part, I eat very clean. But if I feel like indulging in a little treat or if I know I’m going to be going to happy hour or a restaurant with friends, I make sure that I’m logging my macros consistently. The key to flexible dieting is all about moderation

(If you need help starting a meal plan that focuses on flexible dieting and calculating your macros, email me at noelleacostafit@gmail.com)

Ok, now BACK AND ARM WORKOUT

This is exactly what I did this week at the gym! If you don’t have a gym membership, don’t worry. Like I mentioned, a full body bootcamp style workout is coming soon on YouTube

Tag a friend and try this workout for toned arms and back! Repeat each exercise 3x

FAILURE – NEUTRAL GRIP PULL UPS (CAN DO ASSISTED)
12-15 WIDE LAT PULLDOWNS
12-15 EA 1-ARM SHOULDER PRESS
12-15 EA 1-ARM DUMBBELL ROWS ON BENCH
12-15 HAMMER CURLS
12-15 ARNOLD PRESS
12-15 TRICEP EXTENSION (ROPES)
12-15 SEATED ROW
12-15 LEANING LATERAL RAISE
12-15 REVERSE PRESSDOWNS (USE STRAIGHT BAR ON CABLES)
BURNOUT W/ TRICEP DIPS ON BENCH (DO RIGHT AFTER PRESSDOWNS AND GET TO FAILURE)
12-15 FRONT RAISES (USE STRAIGHT BAR ON CABLES, SHOULD COME UP BETWEEN LEGS)
12-15 MACHINE REAR DELT FLYS

And I finished with some abs…

15 DECLINE WEIGHTED SIT UPS (WEIGHT OPTIONAL)
15 STABILITY BALL PIKES
15 EA RUSSIAN TWIST

And then ended my workout with some HIIT cardio.

Share your photos of this workout on Instagram (@noelleacostafit), by emailing me (noelleacostafit@gmail.com) or on Facebook! Make sure to tag them with #HelloSweat and #noellesarmy

For my first giveaway, congrats to @mjs_fit!

At the end of the month, I’ll be announcing 2 winners to win…

  • A Hello Sweat tote bag
  • A Hello Sweat tank top
  • A Hello Sweat water bottle
  • Coola Suncare sunscreen for that beautiful bod!
  • A box of Detour Bars
  •  $20 gift card to Victoria’s Secret
  • Hint flavored water to hydrate your fit bod!
  • A free month of online personal training (workouts and meal plan included!)

So start sweating! I’ll be checking the hashtags daily :)